Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

Soutu 15min Workout

Vartti soutua.
Back Squat Strength

BB back squat
C2B pull up/ box jump; Pushup/ Wall ball Workout
7 Min AMRAP:
- 7 C2B pull ups
- 7 box jumps 24"
2 minute rest

7 Min AMRAP:
- 7 Pushups
- 7 wall balls (20lbs)
6 rounds + 3 pullups
8 rounds + 7 pushups
Open Gym 8:30-9:30am Workout

Post if coming
2.2. Workout

3 rounds
45sec c2b
75sec rest

3rounds
45sec shoulder taps
75sec rest
EMOM 10 Workout

20 WB 10kg even min
10 strict PU uneven min
Gymnastics Strength

120 min

1.Skill
A. Ring muscle up practice for 50 min
Progressions
6 muscle ups

B. HSW practice for 10 min

2.Jonin HSPU-ohjelma, week 7, #1
A. Kipping HSPU 5 x 6 reps, 3 sec down, deficit 5 kg plates
Rest 1-2 min between sets
6 6 6 5 6, last set no deficit

B. 4 rounds as supersets, rest 2 min between sets:
B1. Push up, AMAP - 3-5
15 12 10 10
B2. Legless rope climb + rope climb
Sets 1 & 2: 1 Sets 3 & 4: - 30 cm
Static plate oh Workout

4 x around rack
Accessory workout Workout

3RNFT
10 hamstring curls hanging w 14lbs medball
30 m upside down on walk 16kg (15 L+R)
60 sec prone plank
Smudge Workout

3 Rounds for time

5 Muscle Ups
10 Squat Cleans, 135/95
20 Ab Mat Sit Ups

Need a training program?

Soutu 15min Workout

Back Squat Strength

C2B pull up/ box jump; Pushup/ Wall ball Workout

Open Gym 8:30-9:30am Workout

2.2. Workout

EMOM 10 Workout

Gymnastics Strength

Static plate oh Workout

Accessory workout Workout

Smudge Workout